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Spicy Carrot and Lentil Soup

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This warming and nourishing soup combines sweet carrots, protein-packed lentils, and bold spices for a hearty and satisfying meal. It’s naturally vegan, gluten-free, and perfect for meal prep or cozy nights in!

Ingredients

Scale
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp smoked paprika
  • ½ tsp red pepper flakes (or more for extra heat)
  • 4 large carrots, peeled and chopped
  • ¾ cup (150g) red lentils, rinsed
  • 4 cups vegetable broth
  • 1 can (14 oz) diced tomatoes
  • ½ tsp salt (adjust to taste)
  • ½ tsp black pepper
  • Juice of ½ lemon (for brightness)

Optional Garnishes:

  • Fresh cilantro or parsley
  • Coconut milk drizzle
  • Crushed red pepper flakes
  • Toasted seeds (pumpkin or sesame)

Instructions

1. Sauté the Aromatics

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion, garlic, and ginger, and sauté for 2-3 minutes until fragrant.
  3. Stir in cumin, coriander, smoked paprika, and red pepper flakes, cooking for 1 minute to toast the spices.

2. Simmer the Soup

  1. Add chopped carrots, lentils, diced tomatoes, and vegetable broth.
  2. Bring to a boil, then reduce heat and let simmer for 20-25 minutes, until carrots and lentils are soft.

3. Blend & Finish

  1. Use an immersion blender (or a regular blender) to blend the soup until smooth.
  2. Stir in lemon juice, adjust seasoning, and add more broth if needed.

4. Serve & Enjoy

  • Ladle into bowls and top with fresh cilantro, coconut milk drizzle, or toasted seeds.
  • Serve warm with crusty bread or naan!

Notes

  • For extra creaminess, add ½ cup coconut milk before blending.
  • Make it heartier by adding a handful of cooked quinoa or rice.
  • Storage: Keeps 4 days in the fridge or freezes well for up to 3 months.

Find it online: https://ukfinda.com/spicy-carrot-and-lentil-soup/